Start 2026 Pain-Free
Start 2026 Pain-FreeAs we welcome the new year, many of us are thinking about changes that could genuinely make life a bit easier. If back pain has been getting you down, here’s some good news—this could be the year things finally click into place. Here at Sundial chiropractic clinic in Brighton, we’ve watched countless patients discover simple lifestyle tweaks that have made a real difference. Based on the latest research, we’ve put together three evidence-based New Year’s resolutions that can help you feel better throughout 2026 and beyond.
And here’s the really interesting bit: recent psychological research has revealed some fascinating insights about what actually helps people stick to resolutions. Turns out, it’s not about willpower or being “disciplined enough”—it’s about working with your brain, not against it. Studies show that linking new habits to existing routines (called “habit stacking”), celebrating tiny wins along the way, and being kind to yourself when things don’t go perfectly are far more effective than rigid rules or self-criticism. So as you read through these suggestions, remember: progress, not perfection, is what counts.
1. Move More
Why it works
Sitting still for ages puts extra strain on your spine and can leave you feeling rather uncomfortable. The good news? Recent studies show that regular little movement breaks—just standing up, having a walk or doing gentle stretches—can make a surprising difference to back pain over time.
Your action plan
- Set friendly reminders to stand and move every 30–60 minutes (no judgment if you miss a few!)
- Create a simple routine you actually enjoy—walk to make a brew, stretch while the kettle boils or just have a wander
- Link movement to things you’re already doing (finishing emails, between Teams calls, during the adverts on television or YouTube)
- Use your phone or computer to nudge you gently with an alarm
Bonus benefit: you’ll likely notice your mind feels clearer too—double win!
2. Sleep More
The science behind better sleep
Poor sleep and back pain have an unfortunate habit of making each other worse. But improving your sleep quality can be one of the most powerful ways to help your back feel better and recover more effectively.
Resolution goals
- Aim for somewhere around 7–9 hours of decent sleep each night
- Try some simple sleep improvements: a regular-ish bedtime, keeping your bedroom cool and dark, less phone-scrolling before bed
- Keep a casual eye on your sleep patterns to spot what helps and what doesn’t
- Check whether your mattress and pillow are still doing their job—proper support really matters
- If sleep’s been a struggle for ages, have a chat with a chiropractor at Sundial about positioning and support options
Remember: some nights will be rubbish, and that’s just life. Focus on the overall trend rather than beating yourself up about the odd poor night.
Read our advice on what to look for in a mattress here.
3. Exercise More
Why Sundial chiropractors recommend this
Exercise therapy is one of the strongest evidence-based approaches for both preventing and managing back pain, particularly when combined with chiropractic care. Research shows that structured programmes incorporating strength and mobility exercises can significantly reduce pain and disability—and the best part? You don’t need to become a gym fanatic to see results.
How to make it happen
- Aim for 20–30 minutes per session, at least four times per week, doing exercises that improve core strength and spinal mobility
- Learn a bit about how pain works and what good movement looks like—understanding your back often helps it feel better
- Start properly small with just 10-minute sessions and build up when it feels right
- Pick times that suit your life rather than trying to force yourself into an “ideal” schedule
- Pop in to see one of the team at Sundial: chiropractors or physios can design a personalised programme that actually fits your lifestyle
Top tip: pair your new exercise habit with something you already do every day—like exercising right after your morning cuppa or before your favourite evening programme. Research shows this “habit stacking” approach is far more effective than relying on motivation alone.
Have a look at our Best Three Exercises for Back Pain video here.
Bonus Resolution: Look After Yourself More
The evidence
Research shows that factors like being significantly overweight, smoking, drinking quite a bit and sitting around a lot are all genuinely linked with back pain. But before you panic—this isn’t about becoming perfect overnight or following some punishing regime.
Your 2026 approach:
- Work towards a healthier weight through balanced eating and enjoyable movement (no crash diets needed!)
- If you smoke and you’ve been thinking about stopping, maybe this is your year—your back will definitely thank you
- Have a think about your alcohol habits and whether dialling it back a bit might help
- Consider joining a group or programme if you’d like some company and support
- Keep a rough eye on what you’re eating and how much you’re moving, without becoming obsessive
- Set goals that feel realistic for your actual life
- Don’t be shy about getting support from a nutritionist, counsellor or chiropractor in Brighton—we’re here to help.
Also worth exploring…
Whilst not in our top three for primary prevention, research shows that things like cognitive-behavioural approaches and mindfulness can really help you stick with exercise programmes and manage how pain feels. Combining movement with psychological support improves long-term outcomes and reduces the chances of pain coming back. Worth considering: mindfulness meditation, yoga, CBT techniques, or stress management strategies that actually fit into real life.
The Secret to Actually Keeping Your Resolutions
Right, here’s where recent psychological research gets really interesting. Traditional advice about resolutions—set big goals, use willpower, stay motivated—turns out to be pretty rubbish. Here’s what actually works:
Implementation intentions: studies show that people who make specific “if-then” plans are far more successful. Instead of “I’ll exercise more,” try “If it’s Monday morning after breakfast, then I’ll do my back exercises.” Your brain loves this kind of concrete planning.
Start embarrassingly small: research on habit formation shows that tiny, almost laughably small actions are far more likely to stick than ambitious goals. Can’t face 20 minutes of exercise? Do one stretch. Seriously. Once it becomes automatic, you can build up. The scientist BJ Fogg calls this the “minimum viable habit”.
Ditch the guilt: perhaps most importantly, studies show that self-compassion is strongly linked with maintaining healthy behaviours. When you slip up (and you will, because you’re human), being kind to yourself makes you more likely to get back on track. Self-criticism just makes people give up entirely.
Track identity, not just actions: research suggests that thinking “I’m someone who moves regularly” is more powerful than just logging workouts. Small actions reinforce that identity, which then drives more actions—a lovely positive cycle.
Use the SMART framework (but gently):
- Specific. “Walk for 20 minutes before work”
- Measurable. “Do my back exercises four times per week”
- Achievable. Start where you actually are right now
- Relevant. Connected to feeling better, not to being “good”
- Time-bound. “By March, I’d like to be walking 150 minutes per week”
Celebrate the tiny stuff: every time you do your exercises or take your movement break, mentally acknowledge it. Research shows that this positive reinforcement is far more powerful than we realise.
Get friendly support: our chiropractors and physiotherapists in Brighton can work with you to design a programme that suits your body and your life, not some idealised version of either. Professional guidance means you can focus on what works rather than worrying about doing things “right.”
Your Best Year for Back Health Starts Now (Gently!)
These three resolutions aren’t about transforming your entire life overnight or achieving perfection—they’re about small, sustainable changes that actually make sense for real humans living real lives. By gradually building in more movement throughout your day, being kinder to your sleep, and creating an exercise routine that works for you, you’re giving yourself a genuinely good chance of feeling better.
And remember, you absolutely don’t need to tackle everything at once. Pick one thing—maybe even half of one thing—and start there. Build it into a habit, then add more when you fancy it. Progress over perfection, always.
If you slip up, forget, or just can’t be bothered some days? That’s completely normal and fine. Just pick up where you left off without the guilt trip. Research shows this compassionate approach is far more effective anyway.
Ready to Feel Better?
If you’d like some friendly, judgment-free support with your back pain journey, we’re here to help. Our team takes the time to understand what’s going on with your back and what actually works for your life.
Contact our chiropractic clinic in Brighton today to book a chat. We’ll work together to figure out what might help you feel better—no pressure, no guilt, just practical support.
About Our Brighton Chiropractic Clinic
Our experienced team of chiropractors in Brighton specialises in evidence-based, human-centred treatment for back pain. We combine hands-on care with education and practical advice that fits into real life. Whether you’re dealing with a recent niggle or something that’s been bothering you for ages, we’re here to help you feel better fast.
Matthew Bennett is the founder and principal chiropractor at Sundial Clinics Brighton, established in 1991. With over 35 years of clinical experience, Matthew qualified from the Anglo-European College of Chiropractic in 1987 and served as President of the British Chiropractic Association for four years. As a Fellow of the Royal College of Chiropractors and former team chiropractor for Brighton and Hove Albion FC and the British Alpine Ski Team, Matthew combines evidence-based chiropractic treatment with sports performance expertise. His authority in musculoskeletal health has been recognised through national media appearances, expert witness roles and contributions to professional publications. Matthew’s commitment to clinical excellence ensures patients receive the most effective chiropractic care in Brighton.
Frequently Asked Questions
Q: I haven’t been to the clinic in over a year. Do I need to feel embarrassed about coming back?
Absolutely not. Life gets busy, pain comes and goes, and honestly? We’re just pleased you’re thinking about your back health again. There’s no judgment here—our job is to help you feel better, whenever you’re ready. Many of our patients pop back after a gap, and we simply pick up where we left off.
Q: How quickly can these three resolutions actually make a difference to my back pain?
It varies from person to person, but many of our Brighton patients notice improvements within 2-4 weeks of implementing even one of these changes consistently. The movement breaks often provide the quickest relief—some people feel better within days. Structured exercise programmes typically show significant results within 6-8 weeks. The key word is “consistently,” but remember, that doesn’t mean perfectly!
Q: I’ve tried exercise programmes before and they never stick. What makes this different?
Great question. Most people fail at exercise programmes because they’re either too ambitious or not tailored to their specific situation. At Sundial, we start “embarrassingly small”—sometimes just one or two exercises—and build them into your existing routine. We also help you understand why certain movements help your back, which research shows makes people far more likely to stick with them. Plus, we check in regularly to adjust things as needed.
Q: Do I need to tackle all three resolutions at once?
Definitely not! In fact, research shows you’re far more likely to succeed if you start with just one change—whichever feels easiest for you. Once that becomes automatic (usually 4-6 weeks), you can add another. Most of our patients start with the movement breaks because they’re the simplest to implement.
Q: I’m not sure if my back pain is serious enough to warrant a visit. How do I know?
If back pain is affecting your daily life—whether that’s interrupted sleep, avoiding activities you enjoy, or just that constant niggling discomfort—it’s worth getting assessed. You don’t need to be in agony to benefit from treatment. In fact, addressing issues early often means simpler, quicker solutions. When in doubt, give us a ring for a quick chat—we can usually tell you over the phone whether an appointment would be helpful.
Q: What’s the difference between seeing a chiropractor versus a physiotherapist at Sundial?
Both our chiropractors and physiotherapists are highly trained in treating back pain and often use similar exercise-based approaches. Chiropractors typically also use hands-on spinal adjustments and manipulation, while physiotherapists may focus more on movement rehabilitation and manual therapy. Honestly, for most back pain presentations, either would be excellent. If you’re unsure, just mention it when you book and we’ll match you with the right clinician for your situation.
Q: How much will an assessment cost, and is it covered by insurance?
Our initial assessment is £47, which includes a thorough examination, explanation of what’s going on, and a personalised treatment plan. Many private health insurance policies cover chiropractic and physiotherapy—we’re registered with all major providers. We can provide receipts for you to claim, or you can check with your insurer beforehand. We’re always transparent about costs before you commit to anything.
Q: I work from home now and my back has got progressively worse. Can you help with that?
Absolutely—this is one of the most common presentations we’ve seen since 2020. Working from home often means makeshift desk setups, longer sitting periods, and less incidental movement. We can assess your specific situation, provide ergonomic advice for your home workspace, and design a programme of exercises and movement breaks that fits around your working day.
Q: What if I start the programme and my pain gets worse?
First, some temporary muscle soreness when starting new exercises is completely normal and usually settles within a few days. However, if something causes sharp pain or your symptoms worsen, stop that particular exercise and contact us immediately. We’ll reassess and adjust your programme—this is exactly why we start small and check in regularly. Your programme should challenge you gently, never hurt you.
Q: Can I bring my partner/friend to the appointment for support?
Of course! Many patients find it helpful to have someone with them, especially for the first assessment. They can help remember the exercises we teach you, ask questions you might forget, and provide moral support. Just let us know when you book so we can make sure there’s space in the treatment room.
Q: I’ve got a specific event coming up (wedding/holiday/race). Can you help me get ready for it?
Yes—we love working with patients who have specific goals! Whether it’s being pain-free for your daughter’s wedding, enjoying a walking holiday, or completing a race, having a clear target actually helps us design a more focused programme. The earlier you come in before the event, the better your chances of getting there comfortably. Even a few weeks can make a significant difference.